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help

harr

hi
i need some help on what foods to eat as i need to get rid of about 3 stone of weight.i have a knee op in 4 months time the doctor told me that i would have to lose the weight before the op can be done due to the location of the op he said the extra weight would not help my recovery after the op.at the moment i am 16 stone so i would need to get nearest i can to 13 stone.where do i start i have lost weight before nearly 4 stone at one stage but that was through gym work,at the moment i can ony walk maybe a mile or 2 before my knee gives up.HELP:eek:

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harr

DAY 4

BREAKFAST: Porridge with milk and honey=200kcal

LUNCH:Smoked salmon with 4 slices of mc cambridge brown bread and roasted sweet peppers=650 kcal

SNACK:2 slices of ryvita with a banana=160 kcal

DINNER:Rosted chicken breast(no skin) mashed carrots and parsnips and a baked potato=460kcal

SNACK:cottage cheese wraped in lettuce leaf=130kcal

pint water every hour

i found it very hard to stick to the new way of eating over the weekend but i got through it without giveing in.i think my body is now geting used to the new diet and the reduction of calories:)

metamorphosis

Jeez fair play that's really great eating there. Sometimes a drastic change in food can leave you feeling crappy/sluggish/headachy but that goes as soon as it comes. You will be feeling great in no time and your clothes will be getting looser.

harr

ULstudent wrote: »

Jeez fair play that's really great eating there. Sometimes a drastic change in food can leave you feeling crappy/sluggish/headachy but that goes as soon as it comes. You will be feeling great in no time and your clothes will be getting looser.

thanks,yep got the headaches over the past few days and was very weak but today i feel grand no headache and full of energy.i did notice the cost of eating right is a lot more than eating crap no wonder people are the size they are:eek:

metamorphosis

Be saavy with how you buy your food and it is just as cheap as eating crap.

Alsi and Lidl are great - pick up bags of frozen fruit and veggies for next to nothing - same with oats - 500gm less that 1e. Tescos do a 1kg bag of oats for 79c or something like that. Tins of tuna salmon in aldi and lidl the same. 200gm cottage cheese 59c.

Go for dunnes/supervalue brands when it comes to milk/eggs

If in the big supermarkets go to the section where they have reduced food produce that has to be used within the next day or two and freeze or use within the following days - they have stuff going for very cheap there with those offers.

Can be very cheap to eat this way, you just got to forward plan and think about it.

lubie76

Congrats harr on the complete turnaround in your diet. It can't be easy for you but you are getting some excellent (and free) advice here from ULstudent.

I hope you are feeling some benefit energy wise etc from the changes you have made to your diet but just remember that you were eating badly for 10 years now so keep at it and give it a bit of time for the real and lasting benefits.
You won't look back!

harr

DAY 5

BREKFAST: Porridge with some blueberries and honey=270 kcal

SNACK:banana 120 kcal

LUNCH:Chicken,cottage cheese (low fat) and 4 slices krispbread=524 kcal

DINNER:Salmon.sweet potato,leeks and rainbow carrots=380 kcal

SNACK:yougart = 130 kcal

J_Wholesale

Don't be afraid to snack on fresh fruit between meals, and to treat yourself now and then. Eating is supposed to be enjoyable, not just a health exercise. And eating healthy can be enjoyable.

When I cut out all the junk, I started learning how to cook new foods I'd never had before. For example, I now cook these fantastic stir frys with noodles or brown rice. Up until 6 months ago, I'd never eaten a sweet potato, now I love them - (thinly sliced and stir fried - it doesn't get better). And blueberries - ate them for the first time a couple of months ago and love them. They're an ideal snack food - in season at the moment, but not for much longer. Apple season is just beginning, so we should be seeing some great fresh varieties soon.

I also found that the plate size was important. Most plates you see in shops nowadays are extra large. If you go back to the plates we used to use 20 years ago, you'll find they're somewhere between a small plate and the super plates of today. Use these plates, and small portions don't look small at all - in reality, they're not small, we're just so used to super sized portions.

And 2 chicken breasts is a perfect example of a super sized portion. Remember when a chicken was cooked whole? The amount of chicken we actually ate with a Sunday dinner probably corresponded to about half a breast, that's all.

Also, I never count calories. My feeling is that calorie counting makes eating and cooking less pleasant. Eat less, eat fresh fruit and veg, and eat no processed crap, and you will lose weight. You'll drop those 3 stone without even exercising (heresy, I know, but it's true).

harr

J_Wholesale wrote: »

Don't be afraid to snack on fresh fruit between meals, and to treat yourself now and then. Eating is supposed to be enjoyable, not just a health exercise. And eating healthy can be enjoyable.

When I cut out all the junk, I started learning how to cook new foods I'd never had before. For example, I now cook these fantastic stir frys with noodles or brown rice. Up until 6 months ago, I'd never eaten a sweet potato, now I love them - (thinly sliced and stir fried - it doesn't get better). And blueberries - ate them for the first time a couple of months ago and love them. They're an ideal snack food - in season at the moment, but not for much longer. Apple season is just beginning, so we should be seeing some great fresh varieties soon.

I also found that the plate size was important. Most plates you see in shops nowadays are extra large. If you go back to the plates we used to use 20 years ago, you'll find they're somewhere between a small plate and the super plates of today. Use these plates, and small portions don't look small at all - in reality, they're not small, we're just so used to super sized portions.

And 2 chicken breasts is a perfect example of a super sized portion. Remember when a chicken was cooked whole? The amount of chicken we actually ate with a Sunday dinner probably corresponded to about half a breast, that's all.

Also, I never count calories. My feeling is that calorie counting makes eating and cooking less pleasant. Eat less, eat fresh fruit and veg, and eat no processed crap, and you will lose weight. You'll drop those 3 pounds without even exercising (heresy, I know, but it's true).

thanks,i love cooking as it is so i have no problem in comeing up new ideas its a good idea about the plate size,i wont be counting kcals for to long it just helps me at the moment once i know what food is what i will not need to count, i love sweet potato i used to make a good sweet potato and butternut squash soup.my body is now copeing with the smaller portions.you have me in mood now for a nice stir-fry,might have one tonight and make my own sauce.(honey,soy sauce and some oyster sauce)with peppers,mange tout,baby corn,grated carrot,apple and some diced turkey with brown rice.:)

dubsgirl

Well done Harr - fantastic job!!

harr

DAY 6

BREKFAST:bowl all bran with blueberries= 200 kcal

SNACK:Apple and banana with greek youhart and honey= 176 kcal

LUNCH:Cottage cheese,tuna,lettuce and krispbrerad=480 kcal

SNACK:Mixed nuts=190 kcal

DINNER:Stir-fried turkey with peppers,baby corn,apple,carrot,mange tout amd brown rice=570 kcal

Dotcomdolly

You've done a fantastic job transforming your eating habits, well done! Do you feel the difference in yourself?

harr

Dotcomdolly wrote: »

You've done a fantastic job transforming your eating habits, well done! Do you feel the difference in yourself?

thanks,starting tp feel the difference now, alot more energy and not half as hungry as i was before.i dont even feel like haveing junk food anymore,it would be a shame for me to eat junk now and waste all the good that i have done i am not even missing my cans of coke or red bull. the weekend was hard ok but i got over it with out eating crap.:)I am gonig out for dinner this sarurday night to chinnese does anyone know what i could have that would be fairly low fat and helthy maybe prawn something?

harr

DAY 7

BREKFAST: Porridge with honey = 200 kcal

SNACK: Apple with cottage cheese=150 kcal

LUNCH:Wrap with tuna,peppers,onion and sweetcorn=400 kcal

DINNER:Salmon,mushrooms,sweet potato and carrots=702 kcal

SNACK:Yougart= 120 kcal

I have lost 3lb this last week,thanks for all your help guys:D

Dixie Chick

good for you Harr, by the way, your new food diary looks great well done.

metamorphosis

High five man - brilliant.

You might think of starting a food diary thread in the food diary sub section at the top of this forum? or maybe a mod could move it there for ya.

harr

ULstudent wrote: »

High five man - brilliant.

You might think of starting a food diary thread in the food diary sub section at the top of this forum? or maybe a mod could move it there for ya.

thanks for that ul,if there is mod looking in could you please move this to the food diary thread thanks.

Dotcomdolly

And if you join
http://caloriecount.about.com/
you can create a weight loss record/graph. Very motivating.

dubsgirl

3lb great harr well done. You have just thrown yourself into this with no hesitation fair play to you.

boombang

Good man Harr! This is a very impressive set of posts. I think sharing the food diary is very important in showing people what can be done.

I reckon brown pasta and rice are well worth going for. That's not based on anything terribly scientific, but I feel better eating those.

Keep it up.

--Kaiser--

Kudos dude!
I know it's not easy to make such a drastic change in diet, good luck with the weight loss!

harr

Thanks for the comments they are helping me alot.

DAY 8

BREKFAST:All-bran and blueberries= 230 kcal

SNACK:Banana= 120kcal

LUNCH:Wrap with chicken,peppers,mushrooms,onions,mustard,honey,soy sauce and a small bit of cheese=570 kcal

SNACK:Handfull of nuts=230 kcal

DINNER: Pork with sweet and sour sauce and brown rice= 520kcal

harr

harr wrote: »

Thanks for the comments they are helping me alot.

DAY 8

BREKFAST:All-bran and blueberries= 230 kcal

SNACK:Banana= 120kcal

LUNCH:Wrap with chicken,peppers,mushrooms,onions,mustard,honey,soy sauce and a small bit of cheese=570 kcal

SNACK:Handfull of nuts=230 kcal

DINNER: Pork with sweet and sour sauce and brown rice= 520kcal

if anybody is looking for a quick and easy lunch then the wrap i had for lunch was yummy. it was a large wholegrain wrap with a small chicken breast stir fried with half a yellow pepper,7 or 8 button mushrooms,small onion then mix in a bowl 3 table spoons soy sauce,2 teaspoons mustard and 2 table spoons of honey and ad to the stirfried chicken and veg then grate a small bit cheese onto the warp and spoon stirfry on to wrap, then a layer of lettuce over that fold wrap and enjoy.could be eaten cold as well son great for a lunch box.:D

harr

DAY 9

BREKFAST:Porrridge with skimed milk and honey=220 kcal

LUNCH: Large wrap with chicken,mushrooms,peppers,onions,soy sauce,mustard and honey=720kcal

DINNER: Dont know yet.I am going out for dinner tonight so i will try my best to watch what i eat,i think i might have mussels for starters and then a steak with a salad(no bread,chips or them lovely crisp fried onion rings you get with a steak):(

had mussels,steak,pepper sauce, 2 scopes mashed potatos and veg. no desert.

harr

DAY 10

BREAKFAST: None (up late)

LUNCH: Porridge with strawberrys and honey = 230 kcal

DINNER: half tin beans,mushrooms,low fat rashers,low fat sausages,tomatoes and to poched eggs= 780 kcal

Had a big dinner last night for the first time in nearly two weeks(steak,mash,veg,sauce and mussels for starters) normaly could have eaten twice what i had, but last night i was barely able to finish it and felt very full it wasnt a nice feeling.:(

metamorphosis

Well it was a once off which is grand! Today was a new day and continue on again. one evening wont de rail anything so don't worry.

It also is good that you are not comfortable or able to consume the amounts you could do before - that's a good sign!

harr

DAY 11

BREKFAST: Special k with skimed milk= 220 kcal

LUNCH: 2 organic sausages on white bap with onions=550 kcal

DINNER: special k with skimed milk= 220 kcl

i know not a great food day but was out and about most of the day i was at the taste kildare in the k club so i also had i few nibbles at that.;)

harr

DAY 12

BREKFAST: Porridge with skimed milk=240 kcal

SNACK: Banana 150 kcal

LUNCH: 5 Ryvita with a tomato amd mushroom salad=350 kcal

SNACK: Nuts= 160 kcal

DINNER: Stirfry with chicken,veg,honey,soysauce and brown rice=680 kcal

harr

somebody might help me with this as i cant train that good due to my bad knee,i was back up at surgon yesterday and only thing i can manage is a bit of training on one of them stepper things how many kcal could i burn on one of them in an hour?

metamorphosis

what about the pool?

harr

ULstudent wrote: »

what about the pool?

i go twice a week to pool,which does help but i feel a need for a bit more in the way of cardio somthing that makes me sweat a bit.there is no impact on my knees with the stepper even the bike was causeing me a lot of pain.